John Myers
Aliyense amadziwa zotsatira za kugona kwaufupi usiku: mabwalo amdima pansi pa maso, khungu la sallow, maganizo oipa. Kugona bwino ndikofunikira pa kukongola ndi malingaliro. Tikukuwonetsani momwe mungagwiritsire ntchito bwino kupuma ndi kugona usiku kuti muwoneke.
Malangizo ogona bwino kukongola
Zabwino mukagona, zimagwira ntchito. Usiku, thupi limatulutsa timadzi timene timatulutsa timadzi timene timathandizira kuti khungu libwererenso ndi kukonza zowonongeka. Izi zimachitika makamaka mu magawo a tulo tofa nato: chofunika kwambiri kuposa kugona nthawi yomweyo ndi maola omwe mungathe kugona usiku wonse osasokonezeka. Takukonzerani malangizo asanu othandiza kuti mugwiritse ntchito bwino usiku chifukwa cha kukongola kwanu.
1. Osadya mochedwa komanso kulemedwa
Chakudya chamadzulo chochuluka chimapangitsa kuti chimbudzi chikhale chotanganidwa. Kung'ung'udza m'mimba ndi flatulence kumapangitsa kuti zikhale zovuta kuti tigone ndipo mwina kupita kuchimbudzi usiku. Kondani zakudya zopepuka ndipo idyani maola atatu musanagone ngati n'kotheka. Zakudya zochepa mukamagona zimalimbikitsanso kupewa kudya chakudya chamadzulo. Anthu amene amakonda kumwa khofi, kola, ndi tiyi basi mpaka 5 koloko masana Mowa ungathenso kulepheretsa kugona. Dziwani zambiri m'nkhani yathu Idyani Musanagone.
2. Kondani zakudya zolimbikitsa kugona
Zomwe timadya zimatha kukhudzanso kugona kwa kukongola. Nthawi zambiri, zakudya zopatsa thanzi zokhala ndi zakudya zambiri zimalimbikitsidwa. Pewani zakudya zokometsera, zonenepa kwambiri, komanso za shuga wambiri. Mazira, mtedza, nthochi, ndi tchizi amaonedwa kuti ndi otchipa. Zakudyazi akuti zimachulukitsa kuchuluka kwa mahomoni ogona a melatonin chifukwa chokhala ndi tryptophan.
3. Dyetsani khungu
Chotsani zodzoladzola zanu bwinobwino musanagone, chifukwa zotsalira zodzikongoletsera zimatseka pores ndikulimbikitsa zipsera. Khungu limatenganso zinthu zosamalira kuchokera ku zonona bwino. Gwiritsani ntchito kirimu chapadera chausiku chomwe chili ndi zinthu zotsitsimutsa ndikulowa mkati mwa khungu. Manja ndi mapazi amatha kusamalidwa ndi chigoba chokongola - ingogwiritsani ntchito mwamphamvu, kuvala masokosi kapena magolovesi ndikuyembekezera khungu lofewa m'mawa.
4. Khalani ndi ukhondo wabwino wa kugona
Mawuwa sakutanthauza nsalu yoyera ya bedi, ngakhale itakhala gawo la kugona kokongola. M'malo mwake, ukhondo wa tulo umaphatikizapo zizoloŵezi ndi zochitika zonse zomwe zimalimbikitsa kugona kwabwino usiku. Mwachitsanzo, ndi bwino kugona nthawi yofanana usiku uliwonse, kuchipinda kuchipinda kumakhala kozizira, kwabata, ndi mdima, komanso kusachita masewera olimbitsa thupi mopambanitsa ikadutsa 6 koloko madzulo.
5. Gona mokwanira
Kutalika kwa nthawi yogona usiku kukongola kumasiyana mosiyana ndi munthu. Avereji ndi maora asanu ndi awiri kapena asanu ndi atatu, koma angakhalenso maora asanu kapena khumi aliyense payekha. Ngati mukumva kutopa komanso osayang'ana masana, kugona kwausiku kunali kwaufupi kwambiri. Kugona pang'ono kumatha kukhala ndi zotsatira zabwino pano. Komabe, kugona kwamphamvu sikuyenera kupitilira mphindi 20, apo ayi, mutha kumva kutopa kwambiri pambuyo pake kuposa kale. Chifukwa: Mumalowa mu gawo la tulo tofa nato ndipo zimakuvutani kutulukamo.
